MTB 1:03:13  21.79 km (2:54 / km)
ahr:143 max:166 shoes: Avanti
Rode down to Jindalee, then along the coast to Mindarie, played around the marina riding down some stairs and around the marina, tried going up 3 small steps on a narrow part and nearly took a tumble into the water.
Then through some trail paths between Mindarie and the beach, some nice short climbs but the numerous speed bumps made it a little annoying at times. Then back along Marmion ave and home.
I tried to do a few hills, nice morning to be riding. Very calm out on the ocean, should have done a paddle instead or as well.
Orienteering race (Nav Dash) 19:35  4.08 km (4:48 / km)
ahr:171 max:191 shoes: Brooks Adrenaline GTS
Yay, no brain freeze.
I started well with no hesitations to #1, 2nd fastest to #1 2 weeks in a row (last weeks didn't show on the splits page due to my late race #%@ up). Nice and smooth through 2 and 3 than I found myself just in front of .. just before 4. I made a sharp 90° turn just before 4 and heard someone behind me do the same... I had a tail and had to shake him. It was .. and looking back a few times he was never too far behind from 4 through to 9 but I didn't see him again after that. I had noticed Andre who started 1 min behind a few times and knew that he was slowly catching me, I think he probably got to within 20 sec at one stage and I was expecting him to pass before the end but luckily I held on or he dropped off and I managed to keep my 1 min lead plus a little at the end. Slight hesitations at 6 and 16 but other than that a nice smooth run. I did try and up the pace a bit on the oval towards 14 but felt a little niggle in the R achilles so backed off and had no further problems.
Very happy with todays run, managed a faster pace than last week, which considering the more technical course I was quite pleased with.
Last week I set a goal for a top 10 finish sometime in the series : ✔
Run warm up/down 10:00 
shoes: Brooks Adrenaline GTS
Nice easy warm up and a cool down, which seems to have made a difference to my post run achilles problems.